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Exercises/Dumbbell Hip Thrust
GlutesBeginner

Dumbbell Hip Thrust

A hip thrust holding a dumbbell across the hips with the upper back on a bench. It is an easy-to-set-up way to load the glutes at full hip extension.

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Primary muscles

  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Quadriceps
  • Adductors
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Dumbbell Hip Thrust movement

Main muscles working (thicker lines)

Starting position

Sit with your upper back against a bench, a dumbbell held horizontally over your hip crease, feet flat about hip-width apart.

  1. 1

    Hold the dumbbell in place with both hands.

  2. 2

    Drive through your heels to lift your hips until your torso is parallel to the floor.

  3. 3

    Squeeze your glutes at the top.

  4. 4

    Lower under control and repeat.

Breathing: Exhale as you drive up, inhale as you lower.

Coaching tips

  • Chin tucked

  • Drive through heels

  • Full squeeze at the top

Common mistakes

  • Arching the lower back

  • Letting the dumbbell roll

  • Cutting the top short

Safety notes

  • Place a towel under the dumbbell for comfort and hold it firmly.

Details

Body parts
Glutes · Hips · Lower Body
Equipment
Dumbbell · Bench
Movement
Hinge
Exercise type
Compound
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Glute BridgeBeginner→

Variations

  • Barbell Hip ThrustIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.